Directions

Line a standard muffin tin with 8 parchment cups, and set aside.

To prepare the crust, pulse the walnuts and shredded coconut in a small food processor until ground into a fine meal. (Be careful not to over-process, or you’ll wind up with nut butter instead!) Add the maple syrup, coconut oil and salt and process again until just mixed, and the dough sticks together when pinched between your fingers. Scoop the dough by heaping tablespoons into the 8 parchment cups and use your fingers to press down and form a crust for each cup. Place the pan in the fridge to set while you prepare the filling.

To prepare the filling, simply combine all of the ingredients in a blender, and blend until completely smooth and creamy. (If your dates aren’t soft enough to blend easily, soak them in warm water for 10 minutes beforehand.) Remove the pan of crusts from the fridge, and pour the batter evenly into the 8 cups. Smooth the top, then return to the fridge to set completely, about 4-6 hours.

When the center of the filling is firm to the touch, the tarts are ready to serve. Top with coconut whipped cream, if you like!

Sweetened whipped cream is the perfect accompaniment to this slightly spicy dessert. The topping is made by simply baking cranberries placed in a layer over sugar and spices at the bottom of the pan. As the cake bakes, the sugar caramelizes, forming a rich syrup.

Ingredients

Amount

Unsalted butter, room temperature

8 Tbsp

Organic brown sugar

1/4 c

Organic sugar

1/2 c

Ground cinnamon

1/2 tsp

Allspice

1/4 tsp

Cranberries

1 1/3 c

Egg

1 large

Vanilla extract

1 tsp

Flour

1 1/4 c

Baking powder

1 1/2 tsp

Salt

1/4 tsp

Milk

1/2 c

Directions

Preheat oven to 350 degrees with rack in center. Rub the bottom and sides of an 8-inch round cake pan with 2 tablespoons butter. In a small bowl, whisk together 1/2 cup sugar with the cinnamon and allspice. Sprinkle mixture evenly over bottom of pan; arrange cranberries in a single layer on top.

With an electric mixer, cream remaining 6 tablespoons butter and 1/2 cup sugar until light and fluffy. Add egg and vanilla; beat until well combined. In another bowl, whisk together flour, baking powder, and salt. With mixer on low speed, add flour mixture to butter mixture in three batches, alternating with the milk, until well combined.

Spoon batter over cranberries in pan, and smooth top. Place pan on a baking sheet; bake cake until a toothpick inserted in the center comes out clean, 30 to 35 minutes. Let cool on a wire rack for 20 minutes. Run a knife around edge of cake; invert onto a rimmed platter.

]]>2014-12-16T20:21:29+00:00http://www.chirunning.com/resources/recipe/black-bean-brownies
http://www.chirunning.com/resources/recipe/black-bean-brownies#When:17:14:24Z
From the great folks over at Well.org, we've been satisfying our sweet tooth (guilt-free!) with these delicious, black bean brownies. We're positive you'll enjoy this recipe - maybe even straight from the pan!

Ingredients

Amount

Black beans

1 1/2 c (or 1 BPA-free can)

Coconut oil, melted

1/4 c

Cocoa powder

1/4 c

Vanilla extract

2 tsp

Sweetener (Erythritol preferred)

1/4 c

Sea salt

1 pinch

Eggs, lightly beaten

3

Dark chocolate chips

1/2 c

Directions

1. Preheat oven to 350F. Grease an 8-inch pan.

2. Place the black beans, oil, cocoa, sweetener, vanilla extract and salt into a blender or food processor and blend until smooth.

3. Fold in the eggs and chocolate chips. Mix well.

4. Pour into the pan and bake for about 20 minutes.

Let cool for at least 10 minutes before cutting or eat straight from the pan!

]]>2014-10-16T17:14:24+00:00http://www.chirunning.com/resources/recipe/pumpkin-energy-balls
http://www.chirunning.com/resources/recipe/pumpkin-energy-balls#When:11:32:40Z
Super easy to make, packed with protein and ingredients you can feel good about, they are vegetarian and vegan (if you swap some agave for honey), and of course…they are delicious!

Transfer the mixture to a large bowl, and stir in the oats, coconut flakes and pepitas until evenly combined. Cover and refrigerate for at least 30 minutes.

Once the mixture is cool (and easier to work with), use a spoon or cookie scoop to shape it into your desired size of energy balls. (Mine were about 1-inch in diameter.) Alternately, you can line a small baking pan with parchment paper, and press the mixture evenly into the pan, let it cool, and then cut into bars.

Store covered in the refrigerator for up to 2 weeks. (Storing them in the refrigerator especially helps the energy bites hold their shape.)

Turmeric is an anti-flammatory spice, making it the perfect addition to this recovery smoothie. Berries and leafy greens are high in antioxidants, which means they help prevent and slow down cell damage. Chia seeds are high in Omega-3s, fiber, and vegetarian protein - one ounce has 4.4 grams of protein, almost as much as a serving of meat!

Ingredients

Amount

Banana

1/2-1 whole

Avocado

1/2

Berries

1/2 Cup

Raw Cocoa Nibs

2 Tsp.

Coconut oil

1 Tbsp.

Chia seeds

2 Tsp.

Spinach or Kale

1 Cup

Turmeric

1 Tsp.

Water

Enough for the consistency you prefer

Ginger, cinnamon, or cardamom (optional)

To taste

Quality protein powder (optional)

2 tsp.

Directions

Combine all ingredients and blend to your desired consistency. For a heartier smoothie, use kale; for a silkier smoothier, use spinach.

This easy, no-cook "summer porridge" is a convenient, healthy way to start your day. Make it in individual mason jars for a perfect serving size and an easy grab-and-go breakfast straight from the fridge. High in protein, calcium & fiber; low in fat & sugar.

The beauty of this recipe is its flexibility - use any combination of fruits you'd like, or add some nut butter for extra protein. Replace the milk with almond or rice milk if you prefer.

Ingredients

Amount

Uncooked old fashioned rolled oats

1/4 Cup

Milk

1/3 Cup

Greek yogurt

1/2 Cup

Dried chia seeds

1 1/2 Tsp.

Unsweetened cocoa powder (optional)

1 Tbsp.

Honey (optional)

1 Tsp.

Banana, diced

1/4 Cup (about 1/2 a banana)

Directions

In an 8 oz. jar, add oats, milk, yogurt, chia seeds, cocoa powder and honey. Put the lid on the jar tightly and shake until well combined. Remove lid, add bananas and stir until mixed throughout. Return lid to jar and refrigerate overnight or up to 2 days. Eat chilled.

Packed with quality carbs, antioxidants, and healthy fats, this dish is the perfect pre- or post-workout meal. For additional protein, toss in some roasted chicken or salmon.

Ingredients

Amount

Pearl couscous

1 1/3 Cup (1/2 pound)

Orange juice

2/3 Cup

Water

1 Cup

Garlic, minced

2-3 cloves (depending on your taste)

Salad

Ingredients

Amount

Orange juice

1/4 Cup

Olive oil

2 Tbsp.

Red wine vinegar

1 Tbsp.

Dried cherries (or dried cranberries or blueberries)

2/3 Cup

Celery, diced

2 stalks

Baby arugula, finely chopped

3 oz.

Walnuts, lightly toasted

1/2 Cup

Shallots, peeled & thinly sliced

3

White cheddar or Parmesan cheese

2 oz.

Salt & Pepper

To taste

Directions

Put the water and the orange juice in a 2-quart saucepan and bring to a boil. Stir in the whole wheat couscous and garlic, cover the pan, and turn the heat down to a simmer. Cook for 20 minutes. Prepare a large baking sheet by covering it with parchment paper. When the couscous is done (it will have absorbed all the liquid), spread it out on the baking sheet to cool.

Whisk together the orange juice, olive oil, and red wine vinegar in a measuring cup. Bring the mixture to a light simmer in a saucepan on the stove, then stir in the cherries and turn off the heat. Let the cherries stand in the liquid for at least five minutes, or until they are glossy, plump, and soft. Drain off the liquid into another cup, and reserve it.

When the couscous is lukewarm to the touch, pick up the parchment paper and slide the couscous off the paper into a large mixing bowl. Take the reserved poaching liquid drained from the cherries, and whisk vigorously until it is combined and emulsified. Stir this into the couscous.

Stir in the steeped cherries, minced celery, arugula, toasted walnuts, and sliced shallots. Taste and season with salt and pepper if needed. Use a sharp vegetable peeler to create thin shavings of the cheese. Toss this with the salad. Serve at room temperature or chilled.

Kale is an excellent source of Vitamin K, Vitamin A, Vitamin C, fiber and carotenoids, and that's just to start. Research also shows that kale contains 45 different flavonoids with a variety of antioxidant and anti-inflammatory effects. This salad is a tasty way to fill up on this dark green superfood.

Ingredients

Amount

Kale (lacinato variety works best)

1 large bunch, about 6 cups

Edamame

1 cup

Dried cherries or cranberries

1/2 cup

Toasted sliced almonds

1 cup

Avocado

1

Dressing

Ingredients

Amount

Fresh squeezed lemon juice

1 lemon

Tamari or soy sauce

2 Tbsp.

Sesame oil

2 Tbsp.

Olive oil

1 Tbsp.

Directions

Remove the stems from the kale and chop the leaves into bite-size pieces. Combine the dressing ingredients in a small bowl and mix well. Put the kale in a large bowl and add the dressing. Toss well. Add cooked but cooled edamame, dried cherries or cranberries, and toasted almond slices. Toss again. Cover tightly and refrigerate for 12-24 hours before eating. Top with avocado when ready to serve. For more protein, add grilled chicken or salmon.

]]>2014-04-28T17:02:57+00:00http://www.chirunning.com/resources/recipe/dannys-spanakopita
http://www.chirunning.com/resources/recipe/dannys-spanakopita#When:20:51:20Z
This traditional Greek dish is perfect for lunch, dinner or party appetizers.

Ingredients

Amount

Frozen spinach, finely chopped & drained

8 oz.

Crumbled feta cheese

8 oz.

Garlic, finely diced

5 cloves

Red onion, finely diced

1 small

Oregano

1 Tbsp.

Nutmeg

1/4 tsp.

Eggs

2

Butter, melted and set aside

1 stick

Pastry brush

1

Baking sheet, ungreased

1

Directions

Preheat oven to 375º.

Leave the Filo pastry dough in the airtight packaging until you’re ready to make the pastries. You can usually find frozen filo pastry dough in the frozen food section of your market.

In a small pan, sauté onions, garlic and oregano on medium heat in olive oil or coconut oil until lightly brown (garlic browns more quickly than onions so put them in the pan towards the end of the sautéing process). Set aside.

In a mixing bowl combine spinach, feta, garlic, onions, Oregano, nutmeg and eggs. Wash your hands and mix these ingredients with your hands by squeezing the ingredients between your fingers. It’s fun to get in there and get messy.

Unroll the filo dough and spread out on a work surface.

Place a very heaping Tbsp. of filling on the filo pastry and follow the video below to fold the spanakopita pastries.

When you’re finished rolling all the pastries, brush them well with the melted butter.

Bake for 20-25 minutes or until golden brown all over. Remove from oven and allow to cool for a few minutes before serving.

Directions

Preheat oven to 400F.

Cut squashes in half and scoop out seeds.

Brush insides with an equal mix of olive oil and maple syrup and sprinkle with salt and pepper. Lay on a greased baking sheet and roast in preheated oven until fork tender, 30-40 minutes, until you can pierce through skin and flesh with a fork. Remove from the oven and using a metal spatula, turn over, trying to keep caramelized edges in tact, and let cool. Place in a baking dish.

While squash is roasting in the oven, saute parsnips and onions in 2 T olive oil, on medium heat, until tender, about 10 minutes. Add apples and sage, and saute 5 more minutes, until apples are tender. You may need to add a little more olive oil. Generously Salt and Pepper to taste. Splash with a little white wine (or sake) and add kale and pecans. When wine has evaporated, add 1 T maple syrup. Adjust salt. I personally like this better without meat. But if you are a hearty eater, you could add a little cooked ground italian sausage, or pancetta to the mix.
Fill the squash with the apple parsnip mixture and place in a 350F until heated through (about 15 minutes).

MAPLE PECANS
In a small bowl lightly coat pecans with maple syrup. Add a pinch of salt and cracked pepper.
Spread out on a greased baking sheet and bake 15-20 mins in a 400 F oven, mixing once after 10 minutes.
Remove, let cool. While cooling use a metal spatula to unstick them from the sheet pan. I make these in big batches and use in salads or cheese plates